September 20, 2016

Please don’t forget to sign up for the Susan G. Komen, 5k Race in support of Bernadette Kubota. The Race is this coming Sunday September 25th at Fashion Island in Newport Beach.

We are standing behind her in this race, and in this fight until the very end.

We will be meeting at the Island Hotel in Newport at 690 Center Dr @ 6:50AM.

(WOD)

A) AMRAP 5 MINS:

5 C2B Pull-Ups

20 Double Unders

5 Front Squats (155/105)

100M Run

…Rest 2 Mins…

X3 Sets

(SUPPLEMENTAL)

A) Max HSPU

…Rest 1 Min…

x3 Sets

**Start Strict, then Kip**

B) EMOM 10 MINS

Odd: 10 Pistols

Even: :30 AMRAP of Ring Muscle Ups

C) 4 X 15/10 GHD Sit-Ups

…Rest as needed…